How to Pack a Healthy Lunch (for Adults)

Step-by-Step Guide

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   Step 1: Find out which foods are healthy.

   For example, whole wheat bread is better than white bread because processing white bread requires removing the natural nutrients contained in wheat.
   
   Whole wheat products are also better for your digestion.
   
   The definition of nutritious food is:
   Food that is a significant source of fiber, vitamins, and (preferably) organic substances.
   
   Organic and whole foods are more nutritious than processed foods.
   
   Processed foods have been stripped of their nutrients, leaving them unhealthy to eat.
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   Step 2: Make a list of healthy foods versus unhealthy foods.

   You might want to put this on your refrigerator as a reminder.
   
   Avoid food with saturated or trans fats.
   
   Low-sodium foods are also more healthy.
   
   Look for food rich in fiber and calcium.
   
   Eating less sugar is also important. , This may be: a store solely devoted to whole foods a local produce market (You can support local farmers, too!) certain sections in your supermarket that stock dairy, whole grain/wheat products, and organic fruit and vegetables. , You can find a helpful shopping checklist here. , Change things up by packing a sandwich one day, a salad on another day, or even leftovers from last night’s dinner (be sure that it is healthy). , For some healthy alternatives to sugary delights, go to HealthFinder. , You might also want to purchase insulated bags so that your lunch stays fresh. , Treat it like a ritual.
   
   This will help you get into the habit of bringing your own healthy lunch.
   
   Soon you will find yourself uninterested in going out for a more expensive lunch or eating less healthy food.
   
   Some people do this right after dinner or before bed.
   
   Morning people might want to prepare things during or after morning coffee or tea. , This way they will "learn by doing," be able to bring a nutritious lunch to school, and get into the habit of eating well, too.
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   Step 3: Shop for food at stores that give you healthy alternatives.

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   Step 4: Keep your kitchen stocked with staples such as whole grain bread

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   Step 5: brown rice

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   Step 6: grains

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   Step 7: butter

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   Step 8: low-fat cheese

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   Step 9: lean lunch meat (ham

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    Step 10: turkey

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    Step 11: roast beef)

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    Step 12: vegetables

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    Step 13: nuts (if you are not allergic)

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    Step 14: low-fat yogurt

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    Step 15: and filtered water.

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    Step 16: Vary the kinds of lunches you pack on a daily basis so that you don’t get bored.

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    Step 17: If you like to end your lunch with something sweet

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    Step 18: include items such as low-fat yogurt

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    Step 19: fruit rolls

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    Step 20: or trail mix.

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    Step 21: Make sure you have reusable containers and lunch bags on hand.

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    Step 22: If you are not used to bringing your own lunch

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    Step 23: schedule a regular time in your daily routine to make your meal ahead of time.

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    Step 24: If you have children

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    Step 25: have them prepare lunch with you.

Detailed Guide

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